Healthy breakfast recipes for Indians

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For a long time now, wellness experts have emphasized the importance of having a good breakfast. This is the first meal of the day after close to 8 hours of fasting. So, having a healthy breakfast is vital for you to kick-start your day and stay fuelled for the rest of the day.

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The benefits of having a good breakfast

Besides making you feel satisfied after a good night’s rest, there are several other benefits to having a healthy breakfast.

It helps keep your weight in check: When you skip your breakfast, you tend to extend the fasting period that is already about 8 hours long. With a good breakfast, you have a balance of proteins and fiber that ensures that you stay fuller for longer, avoiding cravings.

You have more energy: When you are sleeping, the body is in a fasting state. This means that the blood glucose levels deteriorate as well. Eating a healthy replenishes the blood glucose levels and helps you feel energetic all day long.

You are likely to eat healthier all day long: Research shows that those who eat breakfast are likely to choose healthier options for the consecutive meals, as the cravings are not strong.

A good source of minerals and vitamins: When you load your first meal of the day with a good source of vitamins and minerals, your immune system becomes stronger, repair and growth are more efficient, bone strength improves and metabolism becomes faster.

The components of a healthy breakfast

How do you ensure that you are including healthy breakfast items at the start of the day? Here are some essential components of a healthy breakfast:

Fruits and veggies: Fruits and vegetables are loaded with antioxidants, vitamins, and minerals. A cup of fruit or a small bowl of salad along with your favorite breakfast item is a good idea. You can even blend some fruits and vegetables in to make a quick smoothie.

Protein: Lean proteins are essential to kick-start your metabolism. Having an egg or two is a good idea. You can also include nuts, seeds, yogurt, or legumes in your breakfast as good sources of lean proteins.

Carbohydrates: Complex carbs that digest slowly are essential after a night’s fast. Avoid cereals as they have a high glycemic index and are loaded with sugars. Whole grains, oats, amaranth etc. are the ideal choice for breakfast.

Besides these three components, including good, healthy fats in your breakfast is very important. Adding nuts or some ghee to your breakfast will do the trick.

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Healthy Indian Breakfast recipes

Here are some tasty and healthy breakfast Indian recipes for weight loss:

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Oats Idli

This is a great breakfast item, loaded with healthy carbs. Serve it with a side of coconut chutney to include the healthy fats and energizing herbs and spices.

Ingredients

Oats-2 cups

Urad dal- 1 tbsp

Mustard seeds- 1 tbsp

Chana dal- ½ tbsp

Oil- ½ tbsp

Grated carrots- 1 cup

Chopped coriander- 2 tbsp

Salt as needed

Turmeric powder- ½ tbsp

Directions

In a shallow pan, dry roast the oats. Then powder them in a processor.

In the same pan, heat some oil, add mustard seeds and the dals and stir them till they are brown.

In a separate bowl, add this seasoning mixture, oats, and curd. Toss them together to make a batter.

Spoon the batter out into an idly steamer and let the batter cook for about 10 minutes.

Serve the idlies with a side of coconut chutney.

Moong and Paneer Parantha

This recipe is loaded with proteins. You can serve it with a cup of yogurt to make it extra nutritious. To include a healthy dollop of fats, add a teaspoon of ghee with the parantha.

Ingredients

Paneer- 100 grams

Yellow Moong Dal- 1 cup

Chapati dough- 1 cup

Chaat masala- 1 tsp

Red Chili powder- 1 ½ Tsp

Turmeric Powder-3/4 Tsp

Asafoetida- A pinch

Salt to taste

Ghee

Directions

In a pressure cooker, cook the moong dal until it is soft. Let it cool for a while after it is done.

In a pan, heat a tbsp. of ghee. Add the turmeric powder, asafetida, red chili, and boiled moong.

Toss them in well and then add the chat masala and salt. Cook for about 2 minutes.

Crumble the paneer into the cooked mixture and allow it to cool.

Roll out small circles from the chapatti dough, place some of this stuffing in the middle, and fold the ends of the circle in.

Roll out the parantha with the stuffing inside.

In a pan, heat some ghee and roast both the sides of the parantha until they are golden brown.

Serve with a bowl of yogurt.

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Nachni Pancakes

Nachni or Ragi is a great source of fiber and is known to keep your cholesterol levels down. It keeps the body cool and is one of the healthiest foods available.

Ingredients

Ragi/Nachni flour- 1 cup

Soya flour- 1 tbsp

Sesame seeds- 1 Tsp

Grated onions- ½ cup

Chopped green chilies- 2

Grated ginger- 1 Tsp

Chopped coriander- ½ cup

Salt to taste

Oil- 2 Tsp

Directions

In a bowl, mix the soy flour, ragi flour, onions, sesame seeds, green chilies, onions, ginger and coriander and mix them well. Add some salt and mix it. Pour in some water to make a dough that is loose.

In a nonstick pan, heat some oil.

Spread a layer of the dough on the pan to make a small circle.

Allow it to cook well on one side and then flip it over to cook the other side.

Once both sides are done, repeat with the rest of the batter.

Serve it with some butter or even some chutney.

Very Berry French toast

This simple dish loads your body with antioxidants and also gives you the best source of proteins, carbs and fruits in one go.

Ingredients

Whole grain bread- 2 slices

Milk- 2 tablespoons

Assorted berries- ½ cup

Maple syrup or honey- 1 tablespoon

Vanilla extract- ½ teaspoon

Cottage cheese- 2 tbsp

Butter- 2 tsp

Directions

In a bowl, mix the vanilla essence, egg and milk.

In a separate bowl, mix in some more vanilla essence with the maple syrup or honey.

Heat a pan and melt 1 tsp butter. Dip the bread in the milk mixture and place it on the pan. When one side is brown and roasted, cook the other side too.

On one side, crumble some cottage cheese and let it melt a little. Then top with berries and serve with a drizzle of the honey or maple syrup mixture.

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Tomato and egg open face sandwich

This is yet another recipe that gives you a good balance of the necessary breakfast nutrients.

Ingredients

Whole wheat bread- 2 slices

Oil- 1 tsp

Cheese slices- 2

Tomato slices- 2

Eggs- 2

Salt and pepper to garnish

Directions

Place one tomato slice on each of the bread slices.

In a non stick pan, heat some oil.

Crack the eggs onto the pan and let it cook for about 2 minutes.

Just before it is fully done, place one slice on each of the eggs and let it cook.

Slide the egg onto the bread slice topped with the tomato.

Garnish with salt and pepper and serve.

With these breakfast recipes, you will be able to have quick fixes for your first meal. That way, you will never skip this important meal and start your day off on a good note.

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Important Tips

Do's

Make time for breakfast. The more you relax and enjoy the meal, the better it will be for your body.

It is best to eat your breakfast within an hour of waking up.

Plan your breakfast the night before to avoid any rush in the morning.

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Don'ts

Do not restrict your breakfast to fruits. It will not keep you satiated.

Never skip your breakfast.

Avoid foods that are high in sugar for breakfast.

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How 98fit helps

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